Simple & Sinister By Pavel Tsatsouline - (MOST POPULAR WORKOUT)

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In this comprehensive KZbin video, I take an in-depth look at the "Simple and Sinister" kettlebell workout program designed by the renowned kettlebell guru Pavel Tsatsouline.
In this video, I not only describe the workout but also provide clear and detailed demonstrations of each exercise to ensure that you have the correct form and technique down pat. Whether you're a kettlebell novice just starting out or a seasoned enthusiast looking to take your training to the next level, this video offers invaluable insights and guidance to help you reach your fitness objectives.
Don't forget to hit that like button, subscribe to our channel, and share this video with fellow fitness enthusiasts. Be sure to ring the notification bell so you stay updated with our latest kettlebell content, helping you optimize your workout routines and achieve your fitness goals.
Enhance your kettlebell workout with this comprehensive guide!
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#kettlebells
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[@GEORGE-wy6oj]

love the sound effects

[@matthewdibella5292]

I do your S&S follow along each week. Definitely contributing to those high numbers.💪

[@lebe-stark]

Great to hear!

[@bradyb.9410]

That’s an excellent get up 👍👍

[@makidiaz3894]

Live Strong. 💪

[@Joshua_Froschauer]

I combined SS with Convict Conditioning's Progressive Callisthenics protocol and have never looked back...this with Tim Ferriss' 4-Hour Body Slow Carb Diet and I'm living my best for sure

[@FlamosSnow]

Have been wondering about this for a long time, may I ask how you program them through your week? Cause I am wondering if I do them at during the same practice or change the days

[@ApoorvVerma-wz9ps]

@@FlamosSnow watch hardstyle kettlebell pro vid on this Made an exact video on it

[@mark_luna]

“Clean and press that like button.” I love that!’

[@lebe-stark]

lol

[@jimhall791]

Well done👍

[@lebe-stark]

Thank you! Cheers!

[@madhusudan]

I added farmer's walks to the S&S and consider those my mainstay. As my fitness increased I also tacked on a few more things at the end, but the swings, TGUs and farmer's walks are where it's at.

[@warriorfire8103]

Curious how long you tended to do the father's walks? Time or distance?

[@madhusudan]

@@warriorfire8103 I do 4 carries for certain distances, like landmarks on the street such as manhole covers or storm drains. The limiting factor for me is grip, so I initially chose those spots because they were at points when I could hardly hold the KBs any longer. I once timed it out of curiosity and each carry was about 90 sec.

[@drpiprim7794]

Thx for The video… how about double KB Turkish get up. You never mention it in your previous videos

[@Likosak]

I don't wanna be overly critical about the get up technique shown in this video, but I would like to point out couple of things. First of all - that hand slide going from elbow to a straight arm position is potentially dangerous. Especially if you work with heavier loads you wanna be as static as possible to get the most leverage and most stable foundation. Also, when combined with the tired body after swings, you can easily loose your focus during that position transition which could lead to a disaster. It's a common mistake poeple do. You should keep your palm in one place to get the strongest position and to limit possibility of slipping. Another important part that I feel like is being not showed correctly is leg drive during get up. When in the down position on your back, you should use your leg to strengthen out the foundation and use the leg drive together with tight core to help you rotate out of your back to your elbow. To do that that leg should not be extended forward, but should be closer to your body (grappling practicoonoers know this in relation to bridging). It seem like your leg a bit extended out causing possible instability and potential danger. Lastly there is many, many other options of TGU. Some people will prefer one, some people will prefer the other. What I kinda lack here is mentioning the fact there might be alternative versions with the leg transition for convenience as some people might prefer the "knee swiper" and some might prefer the one showed in the video. Lastly, it should be noted that many, many people underestimate floor quality for the TGU. Stuff like wooden floor, cartpet or vinyl flooring can cause potential threats for attempting TGU. It should be mentioned that people should test the floor's adhesion, test the smoothness of the floor for splinters or small gravel particles as these can potentially make you loose focus and drop the weight down on you. TGU is one of the most toughest, technical and with that - dangerous exercises with weights you can do. So there should be some serious safety precautions one should take before trying this at home, or at commercial gyms. But other then that good video, it's always good thing when people get to know about this minimalist program that can seriously be all you need for your conditioning.

[@rjacob06]

Simple and Sinister has been my bread and butter workout for 7 months now. My only issue is that my grip fails when I do SH swings especially with heavier weight. What are your tips for improving grip strength and technique for the SH swing?

[@rogernorton6583]

I think everyone hits this at some point, but in case I’m the only one… Make sure to stretch to release your forearms after. Limit the number of days per week you are doing grip intensive work. Build up over time adding more volume and giving yourself time to adapt. Switch it up to challenge grip in different ways. Some people like those crush grip trainers and do sets with those regularly. Heavy Club swinging is particularly different and complementary to kettlebell training but I only pick one of this in a given week or month to challenge my grip endurance.

[@lebe-stark]

Grip strength: Farmer's walk / Suitcase Walk/ Heavy Deadlifts Technique on Swing: If it's not causing problems, pain or harm, you're probably good. Otherwise, talk to a solid coach who can help you out.

[@stefanwolf8558]

Just do more swings lol Try to use chalk. That helps a lot

[@fureyhiggins3289]

I am curious , why do you start the get up from standing? I would not be able to do the with the kettle bell weight I am using

[@lebe-stark]

Faster way to start.

[@chadconnolly1138]

It's 10 sets of 1 rep, but just semantics.

[@l.s.1709]

came here to say this

[@debostahn]

Set-mantics

[@eamonob84]

Do you happen to compete in kettlebell? Your single arm swing looks more like the pendulum style/sport style than the hard style hip hinge.

[@lebe-stark]

I don't. I use a mixture of different styles in my training

[@ignaciodimarco500]

calithenics...bands..dumbelsl and kettlebeltts...man im a fuc#$ing beast at 45--- and with no gym membership ;)

[@BrendanHasAbs]

Yo, Lebe! What brand are those cool shoes you are wearing? I want to buy a pair.

[@lebe-stark]

Our own

[@krisholt8390]

Maybe a dumb question about the TGU but here goes. Do you alternate sides, so for instance it would be 5 in left and 5 in the right?

[@TA-ht4jo]

He literally talks about that in the video.

[@angelmoreno1141]

@@TA-ht4jo he doesn’t I’m wondering the same

[@jasonvansant6028]

@@angelmoreno1141 Start with your less dominant side and do one TGU. Then switch to your dominant side and do one TGU. Repeat 4 more times.

[@peterlustig1037]

What about a burpee and sinister workout? Burpees with TGUs, create your Master Piece ❤

[@lebe-stark]

Was playing with the two recently! 🔥

[@peterlustig1037]

@@lebe-stark did I miss the video or is it up coming?

[@lebe-stark]

@@peterlustig1037 upcoming!

[@davidkolton4756]

hey @lebestark-official I've noticed you keep lifting your heel up when doing one arm KB swing...I am pretty sure that isn't the correct technique

[@lebe-stark]

This technique is called „Foot Kick“ and we‘ve elaborated on it further, friend.

[@vojtechkubicek4504]

S&S is not a workout, it is training plan. It doesn't cover all your bases, but leave you fresh enought to do other stuff. And there is many ways to skin the cat here. You can use talk test, HR monitor, strict time, number of breaths to track your rest and to progress to timed standards. Also in the warm up you should do KB halos and gobles squats.

[@lebe-stark]

A „training plan“ as you put it, would be a system an athlete uses to build his proficency and skill imo. Combing Swings and Get Ups is a workout; nothing more nothing less.

[@ChrisFit-ChristopherDaCosta]

Trust me, done correctly, it is a workout!

[@Bsaunders17]

I think he means the training program as it is outlined in the book has you progressing from essentially no weight or a very low weight, getting to 24kg for men, and using a step loading protocol to get you to 32kg for simple, and 48kg for sinister timed. In this case it is a great training program to build some serious total body strength and conditioning in a GPP form. It won’t make you GREAT at anything but swings and get ups, but those two things done in the way he outlines them have GREAT carryover to other things like sports, without beating you up to the point it takes away from your sports practice. Like I do Brazilian jiu jitsu, so I’m training 4 nights per week for 90mins. That tends to leave me pretty beat up sometimes. So I need something quick, effective, and also pretty uncomplicated so I can have enough in me that night to train jiu jitsu again. And also still leaving time for rest days if needed!

[@nicholaspagliari4779]

Have you already get your copy of kettlebell axe?!??

[@lebe-stark]

What do you mean?

[@nicholaspagliari4779]

@@lebe-stark the new pavel's book

[@lebe-stark]

Thanks for letting me know! Didn’t know Pavel had a new book! Will definitely check it out! 🔥

[@GigiGigi-vv6px]

Boss Pavel e cu multe clase peste tine,nu il mai introduce în clipurile tale ,lumea o să se uite la clipurile tale pentru Pavel nu pentru tine😅

[@lebe-stark]

What language are you speaking? I can‘t decipher it.

[@thomashorre278]

Check the original.....

[@AngieZZofficial]

😅

[@Avalon5966]

I don't understand the use of the word sinister. What is sinister about these workouts?

[@lebe-stark]

It‘s effective marketing. 🔥

[@Avalon5966]

@@lebe-stark Sinister is effective marketing? It means ominous, threatening, forbidden. I don't see any marketing benefits.

[@hefudgedafrog]

It's alliterative which is effective marketing, and it's simple because it's two exercises yet sinister because you can make it as difficult as you want it.

[@Avalon5966]

@@hefudgedafrog And they could not find a correct term to alliterate? That's not effective marketing!

[@dillon2497]

You should do the workout 10 different times using 10 different names and report back on the impact you notice! I’ve done it twice so far. The first time I called it Simple and Sinister, work out was so so. The second time I called it Flowers and Rainbows and didn’t really notice a difference. Going to keep trying other names until I find the perfect one for me.

[@user-cn3me2cu9d]

if you speak of strongfirst, do it correctly! Your snatch is bad and your get up is too speed ! Strongfirst hard style please!

[@lebe-stark]

LOL

[@dillon2497]

Can you please share link to your video where you show how you do it?

[@FalseInformation]

Ridiculous breathing, talk about overdoing it.. Get real

[@dzezydzerk]

with strong first rules you have to keep your feet’s all the time on the floor.